Flatsnout Fitness Training
         PERSONAL WEIGHT-LOSS/FITNESS

Train Hard...
Boxing Fitness Training...
Lose Weight and learn self defence....


Lunch and Afternoon Snacks.



2 cups eLUNCH egg salad on 2 whole wheat pitas


1 banana


600 calories; 74 g protein, 16 g carbs, 30 g fat


AFTERNOON SNACK:1 cup low-fat vanilla yogurt


1 cup fat-free cottage cheese


1 cup blueberries


2 TBS wheat germ


1 TBS honey


600 calories, 38 g protein, 80 g carbs, 2.5 g fat




Lunch 2;

Pasta Vegetable Medley


1 cup non-fat milk


700 calories, 25 g protein, 125 g carbs, 11 g fat


AFTERNOON SNACK:Favorite Meal Replacement Shake mixed with 1 cup non-fat milk, 1 cup frozen fruit and 2 TBS flax oil


Add water to desired consistency


650 calories, 50 g protein, 45 g carbs, 28 g fat



LUNCH 3:Turkey and cheese sandwich (2 slices 12-grain bread, 8 oz sliced turkey breast, 1 thin 2-oz slice low fat provolone cheese, fat-free honey mustard, lettuce, tomato)


1 small bunch red grapes


650 calories, 55 g protein, 80 g carbs, 10 g fat


AFTERNOON SNACK:Favorite MRP


1 cup skim milk


2 cups frozen fruit


Water to desired consistency


675 calories, 50 g protein, 80 g carbs, 18 g fat


LUNCH 4:Tuna and cheese sandwich (2 slices 12-grain bread, 4 oz tuna-drained, 1 thin 2-oz slice cheddar cheese, non-fat mayo, lettuce, tomato)


1 large pear


610 calories, 44 g protein, 77 g carbs, 14 g fat


AFTERNOON SNACK:Protein shake


1 cup skim milk


2 large pieces of fruit


658 calories, 40 g protein, 84 g carbs, 18 g fat


LUNCH 4:Ham and cheese sandwich (2 slices 12-grain bread, 4 oz sliced ham, 1 thin 2-oz slice reduced fat Swiss cheese, lettuce, tomato, and mustard)


1 large apple


610 calories, 44 g protein, 77 g carbs, 14 g fat


AFTERNOON SNACK:Protein shake


1 cup skim milk


2 large pieces of fruit


658 calories, 40 g protein, 84 g carbs, 18 g fat